Dana White, the president of the Ultimate Fighting Championship (UFC), recently garnered attention for his 86-hour water fast. This sparked curiosity and debate about the safety and effectiveness of such practices. While fasting has historical and cultural roots, White's approach, guided by a longevity specialist, offers insights into metabolism, health, and our relationship with food.
Understanding the 86-Hour Water Fast
White collaborated with Gary Brecka, a longevity specialist, to undertake this health reset. His experience, shared via social media, detailed a water fast lasting from Saturday night to Wednesday. He emphasized feeling "like a superhero" afterward, highlighting the potential benefits he perceived.
What Constitutes a Water Fast?
A water fast primarily involves consuming water and other low- or zero-calorie liquids for a specific period. The duration of these fasts can vary. Some are even used for religious purposes.
The Specifics of White's 86-Hour Fast
White clarified that his 86-hour fast was a modified version of a seven-day water fast, deemed a "safer" approach. The protocol involved:
- The first 24 hours: Consuming only water with electrolytes (zero-calorie electrolyte powder).
- The subsequent two days: Drinking bone broth twice daily.
Safety Considerations and Expert Opinions
Nutritionists generally advise against attempting water fasts without professional guidance, emphasizing that safety varies based on individual health conditions.
Read also: The story of Dana White's weight loss transformation
Potential Risks
- For individuals with pre-existing conditions: Those with diabetes, heart disease, or a predisposition to low blood sugar face significant risks. Water fasting is contraindicated for pregnant or breastfeeding women, individuals undergoing cancer treatment, and those with kidney, heart, or liver disease.
- General risks: Even healthy individuals may experience adverse effects. Consulting a primary care physician is crucial, especially for those on medication.
- Electrolyte Imbalance: Consuming excessive water without adequate mineral intake can disrupt heart function.
Lack of Scientific Evidence
Some experts dismiss claims of dramatic benefits, such as significantly reduced cancer or Alzheimer's risk, as "pseudoscience." They argue that these claims are based on cherry-picked animal studies and small human studies with limited long-term data. The notion that water fasts drastically lower the risk of developing cancer or Alzheimer’s disease is not supported by research.
Potential for Disordered Eating
Water fasting may contribute to unhealthy eating patterns and fail to produce lasting weight loss results. It doesn't promote sustainable behavioral changes or address the root causes of undesirable weight gain.
Energy Deprivation
The lack of energy intake during a water fast can hinder physical activity.
Potential Benefits and Scientific Research
While experts remain cautious, some research suggests potential benefits of fasting in general.
Weight Loss and Metabolic Changes
A study in Nutrients (2022) involving a 10-day medically supervised fast showed weight loss and lower blood pressure among participants. The fast also induced a "new metabolic homeostasis," suggesting improved metabolic function.
Read also: Effective Weight Loss Strategies
Mild to Moderate Weight Loss
A 2023 review in Nutrition Reviews found that fasting for 5-20 days resulted in 2-10% weight loss. However, a significant portion of this loss was lean mass, raising concerns about muscle protein breakdown.
Ketone Production and Metabolic Benefits (Intermittent Fasting)
A 2022 study in Nutrients focused on intermittent fasting (18-hour fast, 6-hour eating window). This pattern led to the metabolism of fatty acids into ketones for energy, potentially aiding weight loss and improving blood pressure and cholesterol levels.
Cancer and Alzheimer's Risk (Intermittent Fasting)
Animal and preliminary human trials suggest that intermittent fasting may lower the risk of cancer and slow cancer growth rates. Animal research also indicates a possible link between intermittent fasting and reduced Alzheimer's risk. However, further research is necessary.
Water Fasting vs. Intermittent Fasting
Experts emphasize the fundamental differences between water fasting and intermittent fasting.
Caloric Intake
Intermittent fasting involves consuming calories within a specific time frame, while water fasting restricts calorie intake to nearly zero for an extended period.
Read also: Inspiring Weight Loss Journey
Sustainability
Intermittent fasting incorporates actual food into the plan and can be a more sustainable approach than prolonged water fasting.
Dana White's Experience: A Personal Account
White described the third day of his 86-hour fast as challenging, marked by low energy levels. His routine involved consuming water with electrolytes and bone broth. Despite the difficulties, he expressed excitement about resuming eating the following day.